Prepare the rice using the package directions. Spread in a single layer on a baking sheet to cool quickly (about 10 minutes).

Meanwhile, rinse and drain the beans. Pour into a medium bowl.

Chop the avocado and green onions. Dice the tomato. Snip the cilantro. Stir into the beans. Stir in the lime juice, oil, hot sauce, and salt.

Stir in the cooled rice. Serve immediately for peak flavor and texture or cover and refrigerate for up to 4 hours.

Tip: Frozen brown rice is already cooked and has no added sodium or fat. After just a few minutes in the microwave or on top of the stove, it is ready to use. When you want a change of flavor, substitute barley, bulgur, whole-grain pasta, or any other whole grain for the brown rice in this very versatile salad.

In a large saucepan, steam the beans for 10 minutes, or until tender-crisp. Transfer to a serving bowl. Sprinkle with the remaining ingredients. Stir gently to coat. Serve immediately for the best texture.

Tip: Dry-roasting nuts brings out their flavor. Put the nuts in a single layer in an ungreased skillet. Dry-roast over medium heat for about 4 minutes, or until just fragrant, stirring frequently and watching carefully so they don’t burn. Remove the skillet from the burner so the nuts don’t continue to cook.

In a large bowl, whisk together the milk and pudding mix; blend well (about 2 minutes). Add yogurt and vanilla extract; blend until smooth. Stir the thawed whipped topping into the mixture.

Line the bottom of the parfait cups with a teaspoon of crumbled cookies. Layer 6 banana slices on top of the cookies, then 2 Tablespoons of the yogurt mixture on top. Repeat with another layer of the crushed cookies, bananas, and yogurt mixture. Top with cinnamon, crushed cookie, teaspoon or fat-free whipped topping or small cookie for garnish. Cover and chill in refrigerator.

-Source: choosemyplate.gov

MORE BLOG STORIES

Comments (1)

I have enjoyed doing these 15 in 15 challenges. For this week’s challenge, I did try out the Black Bean and Brown Rice Salad. My husband does not care for avocado and I do not care for cilantro, so I opted out of using these two ingredients in the salad. Even though, the salad was still very good. This weekend I am going to fix the Lemon Green Beans w/Parsley & Almonds. This sounds so delicious. I want to thank you again for the lessons learnt in the past weeks. Hoping we can do this or another well being contest or game or information program. Please keep me in touch.